1

votes

Best time to exercise to decrease cortisol

Answered on August 19, 2014
Created August 24, 2012 at 2:34 PM

I have been trying to figure out the best time of day to exercise to decrease my cortisol-I think I might have a cortisol issue. For the past 1.5 years I've done crossfit 3 days a week at 6am, so I get up by alarm at 5:15 have coffee then work out, I also try to do 2-3 cardio sessions a week to burn calories. After my work out I have more coffee, then work on my feet most of the day. I eat paleo/primal most of the time. After I lost 35 lbs, my weight has stuck for a year, fat around the middle, not improving on my strengths and really need my coffee all the time.

Anyway...I read from Dr. Jack Kruse that I should skip cardio and lift at 5pm. But then I hear to work out in the am when cortisol is the highest. What are the thoughts? Should I change my exercise time?

Bc0b5d25e16dde7904ef174ed70ce8a1

(76)

on September 01, 2012
at 11:18 PM

for some reason the "add comment" button doesn't appear on any posts except my own.

Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on August 26, 2012
at 04:27 PM

too show you there are other issues in diabetes read this It is very possible to get T2D with an abormal FBG and you might even have a very fasting insulin at the same time. This is a paradox the current meme in the paleo sphere struggles with it. You should ask questions when faced with paradox. The critics will base all the answers on dogma. :http://diabetes.diabetesjournals.org/content/52/6/1475.full

Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on August 26, 2012
at 04:25 PM

if you google cycloset and see how it works you might begin to see many things you believed in a new light. People like MM and Matt dont want you too. Cycloset increases AM cortisol surge that is diminished when one is LR due to carbs out of cycle or from artifial light. The science is deep and I will keep it out of here but realize that cycloset has been FDA approved for T2D and works completely independent of insulin. It raises brain dopamine and it means there is another pathway to diabetes you might not have perceived.

9d43f6873107e17ca4d1a5055aa7a2ad

on August 26, 2012
at 02:05 PM

it has to do with him coming back and plying his untruths here.

96440612cf0fcf366bf5ad8f776fca84

(19413)

on August 26, 2012
at 10:30 AM

click the "add comment" button below his answer.

96440612cf0fcf366bf5ad8f776fca84

(19413)

on August 26, 2012
at 10:29 AM

@MM what does the drama thread you linked to have to do with "Best time to exercise?" if you've got a grudge against Dr. Kruse, please keep it to yourself.

96440612cf0fcf366bf5ad8f776fca84

(19413)

on August 26, 2012
at 10:26 AM

Bright light early in the morning will do this, especially if it has some blue in it. You can also add some melatonin at night 30m before you want to sleep. But the light is the key. Also at night make sure you get no blue light at all, install F.Lux on the computer, don't watch TV/use iPads/iPhones/etc., change the bedroom light to yellow/orange, cover all LED lights, esp. blue/green ones, and sleep in a pitch black room.

9d43f6873107e17ca4d1a5055aa7a2ad

on August 25, 2012
at 10:10 PM

FYI new users http://paleohacks.com/questions/118128/meta-whats-the-deal-with-paleohacks-dr-kruse-and-the-fbi/118457#118457

C4f1a0c70c4e0dea507c2e346c036bbd

on August 25, 2012
at 07:02 PM

The quilt is back?

Frontpage book

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6 Answers

4
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 24, 2012
at 02:39 PM

Exercise that stresses the body raises corisol. However, rest and repairing muscles reduces cortisol. You need to push your system hard (whether it is running or lifting) and focus on sleep to reduce your cortisol levels.

3
Bc0b5d25e16dde7904ef174ed70ce8a1

(76)

on August 25, 2012
at 08:27 PM

How do you reset your circadian cycle of cortisol/DHEA/melatonin if it's not normal? (sorry couldn't figure out how to post this as a response to Quilt)

Also, if your circadian cortisol/DHEA/melatonin cycle isn't normal, when should one train?

96440612cf0fcf366bf5ad8f776fca84

(19413)

on August 26, 2012
at 10:30 AM

click the "add comment" button below his answer.

Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on August 26, 2012
at 04:25 PM

if you google cycloset and see how it works you might begin to see many things you believed in a new light. People like MM and Matt dont want you too. Cycloset increases AM cortisol surge that is diminished when one is LR due to carbs out of cycle or from artifial light. The science is deep and I will keep it out of here but realize that cycloset has been FDA approved for T2D and works completely independent of insulin. It raises brain dopamine and it means there is another pathway to diabetes you might not have perceived.

96440612cf0fcf366bf5ad8f776fca84

(19413)

on August 26, 2012
at 10:26 AM

Bright light early in the morning will do this, especially if it has some blue in it. You can also add some melatonin at night 30m before you want to sleep. But the light is the key. Also at night make sure you get no blue light at all, install F.Lux on the computer, don't watch TV/use iPads/iPhones/etc., change the bedroom light to yellow/orange, cover all LED lights, esp. blue/green ones, and sleep in a pitch black room.

Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on August 26, 2012
at 04:27 PM

too show you there are other issues in diabetes read this It is very possible to get T2D with an abormal FBG and you might even have a very fasting insulin at the same time. This is a paradox the current meme in the paleo sphere struggles with it. You should ask questions when faced with paradox. The critics will base all the answers on dogma. :http://diabetes.diabetesjournals.org/content/52/6/1475.full

Bc0b5d25e16dde7904ef174ed70ce8a1

(76)

on September 01, 2012
at 11:18 PM

for some reason the "add comment" button doesn't appear on any posts except my own.

1
489d6842b84b920fabcb9eeb83783c91

on August 27, 2012
at 10:00 PM

If I read your post correctly, you're working out 5-6 times a week and such workouts are crossfit (which tends to be high intensity and stressful) coupled to cardio (you didn't describe what that entails, but 'cardio' tends to be high stress-low payoff based on what most people conventionally define as 'cardio').

Based on the limited info above, anecdotally of course, I'm not surprised that you've plateaued. Happened to me.

Instead of trying to figure out what time of day you should workout to reduce cortisol, I think that you need to reevaluate your program as a whole - determine the right weekly exercise AND recovery (including sleep) combination / plan. If you've noticed, so many people in the paleo-fitness arena (Sisson to McGuff to Wolf) focus heavily on / emphasize recovery.

As an experiment, take a full week off (while you reevaluate) from working out (and get plenty of sleep) and see how your body reacts.

Don't miss the forest for the trees.

0
103a639b040a17bb579084287f2a5307

on August 28, 2012
at 01:49 AM

In terms of weight loss, "cardio" is a poor substitute for an active lifestyle. My suggestion: quit stressing and move more.

Oh, and maybe drop the post-workout coffee to aid in muscle recovery.

0
2c2349bc7af0fedb59a5fe99dac9fae2

(2707)

on August 27, 2012
at 06:52 PM

Lately I have found working out in the afternoon to be a bit better. I used to always work out in the morning.

The reason for this is post workout is when I get most of carbs in for the day. I do better with carbs at night. During the day I keep carbs down, which helps to regulate my blood sugar, than at night, after my workout, my body is primed to accept the carbs. This works for me, and something you might want to give a try.

In terms of cortisol, you want cortisol during a workout, it help you lift heavy things :) THe problem is not cortisol, but chronic cortisol.

So to sum up, try working out at night. Work on getting your blood sugar levels regulated (if that is a problem for you), manage your stress, so you are not constantly in "flight or fight" mode. Workout hard, but don't overtrain, and you cortisol will be your friend. Eat carbs and protein post workout to help refuel and repair (anabolic responses). This strategy helps to use cortisol and insulin for the positive effects.

Just my two cents :)

0
Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on August 25, 2012
at 05:59 PM

It depends if your normal circadian cycle of cortisol/DHEA/melatonin is intact or not. Then you make the choice.

C4f1a0c70c4e0dea507c2e346c036bbd

on August 25, 2012
at 07:02 PM

The quilt is back?

9d43f6873107e17ca4d1a5055aa7a2ad

on August 25, 2012
at 10:10 PM

FYI new users http://paleohacks.com/questions/118128/meta-whats-the-deal-with-paleohacks-dr-kruse-and-the-fbi/118457#118457

9d43f6873107e17ca4d1a5055aa7a2ad

on August 26, 2012
at 02:05 PM

it has to do with him coming back and plying his untruths here.

96440612cf0fcf366bf5ad8f776fca84

(19413)

on August 26, 2012
at 10:29 AM

@MM what does the drama thread you linked to have to do with "Best time to exercise?" if you've got a grudge against Dr. Kruse, please keep it to yourself.

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